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Complete 1 set every :90 Seconds x 7 Back squat Set 1: 3 @ 60-65% Set 2: 2 @ 70-75%% Set 3: 1 @ 75-80% Set 4: 1 @ 80-85% Set 5: 1 @ 85-90% Set 6: 1 @ 90-95%+ Set 7: 1 @ 100%+ Then.. 3 Rounds for time: 30 Wall balls 2 Rounds…

4 sets: 10-12 seated leg lifts 24 russian twist :40 front plank Then… From 0-4:00 1:00 work/ 1:00 rest x 2 Bulgarian split squats (switch leg every 5 reps) From 4:00- 6:00 2:00 recover row or bike —— From 6:00-10:00 1:00 work/ 1:00 rest x 2 Close stance no lock out goblet squat *elevate Heels…

(Deadlift Week 4/6) Every 1:30 for 6 sets: *Set 1 – 6 reps @ 55% + 3 Tall box jumps *Set 2 – 6 reps @ 59% + 3 Tall box jumps Set 3 – 6 reps @ 62-65% + 3 Tall box jumps into… Set 4-6: 3 Deadstop deadlifts @ 69-75 Then… 3:00 AMRAP:…

2 rounds: 5 Push-ups 10 Straight arm banded pull downs (standing on band) 10 Air squats 5 squats jumps :30 bike/row Then… EMOM: 12 (week 6/6) Min 1 – 5 Pause DB bench press + 10-12 Push-ups ( pause at the bottom) Min 2 – 10-12 DB lat pull Overs Min 3 – 10-12 Inverted…

5 Thruster 5 Strict pull-ups 10/8 cal bike 3x Then… Emom x 10 min: Min 1: 30 Double unders (45 Singles) Min 2: Snatch complex 1 Power Snatch 2 Hang Squat Snatch Or 3 Ps/Ms Then.. 5 Rounds For Time: 12 DB Single arm OH Walking Lunge (6 Right arm / 6 Left arm) 7…

2 rounds (10:00 total min) :00 – 2:00 amrap: :30 Plank 20 Situps 10 Tuck crunch REST 1:00 3:00 – 5:00 amrap: 5 Inverted BB Rows 10 Alt DB curls 10 Bent over flys 10 Z Press Then… For Time: 30/24 Cal row 30 Double unders (60 singles) 60 Alt lunges 5 Wall Walks (20…

(Week 6 of 12) Bench Press (Rest 1:30 After Rows) 1 x 5 @ 48% 1 x 3 @ 57% 1 x 2 @ 66% 1 x 1 @ 70% 1 x AMRAP @ 76% Snatch Grip Pendlay Rows 5 x 5 Build Then… 2 Deadlifts 185/135 5 Toes to Bar/vups. 7 Cal Bike

Front squat Complete 1 set every :90 Seconds x 7 Set 1: 3 @ 60-65% Set 2: 2 @ 70-75%% Set 3: 1 @ 75-80% Set 4: 1 @ 80-85% Set 5: 1 @ 85-90% Set 6: 1 @ 90-95%+ Set 7: 1 @ 100%+ No Waves today — the weight continues to go up…

3 Rounds: 100m Run 250m Row Then… 10 Rounds: 10/7 Cal bike 5 DB Incline bench press 50/35 5 Strict Chin-ups 5/5 Hang DB Snatch 5 BB Strict press 75/55 or lighter 5 BB Front squats 5 Burpees over bar 35min cap

Deadlift Week (3/6) Every 1:30 for 6 sets: *Set 1 – 6 reps @ 52% + 6 Def Curtsy Lunges each Leg w goblet hold *Set 2 – 6 reps @ 57% + 6 Def Curtsy Lunges each Leg w goblet hold Set 3 – 6 reps @ 62% + 6 Def Curtsy Lunges each…